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WEDNESDAY CrossFit WOD 3.7.18

6
Mar

WEDNESDAY CrossFit WOD 3.7.18

SKILL/STRENGTH
Muscle Up Tech. Work
RX – 2 x 5 Hollow to open Rings / 2 x 5 Hips to Rings
L2 – 2 x 5 Hips to Bar / 2 x 5 Jumping Bar MU from box
L3 – 2 x 5 Feet Elevated Ring Row (No Kip) / 2 x 5 Hollow to open

*Once you complete the skill exercises for your skill level work on
*Ring/Bar Muscle Ups
*Kipping / Butterfly Pull Ups Regular & C2B
*Negative Pull Ups / Jumping Pull Ups


WOD

10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
3/2 Ring Muscle Ups

Sub For Ring Muscle Up
3/2 Bar Muscle Ups
3/2 Chest to Bar Pull Ups, 3/2 Ring Dips

4/3 Pull Ups, 3/2 Matador Dips
4/3 Ring Rows, 3/2 Tricep Extensions

L2
205/135

L3
185/105/Scaled

 

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